WE MADE IT THROUGH THE WEEK !!

Day 4 of Hypertrophy training cycle 

Warm up 

10 x lat pull on rig…. please make sure thumb is wrapped around rig…only as strong as your grip!

10 x squat with banded pull backs.. arm going straight up 

10x banded shoulder retractions facing away from rig

 

Day  4  (Back, Shoulders – Pull)

BW  Pull Up                                 3 sets x 8-15

BB bent over rows wide grip          3 sets x 8-15.. watch shoulder stay back and down !!!

BB  Upright Row.. wide hands       3 sets  8-15

DB seated Laterals  raises            3 sets x 8-15   

BB Shrugs                                      3 sets x 8-15

BW rocky abs , hold onto flat bench  or  rig and lift body  5 x 15-20

 L sits on rings                    5 x 15-20

 

do 200 meter of back peddling between sets